2/11: 30 minutes intervals on treadmill. minutes 0-5 (speed 6.5) followed by 30 second sprint at speed 10 and 60 second recovery at speed 4. Then 60 second sprint at speed 10 followed by 90 seconds recovery at speed 4. I repeated this until I had done 30 minutes worth.

2/10: “rest”…walked 40 minutes on treadmill

2/9: Mile Repeats Pyramid (5 miles total) plus 15 minutes abdominal work. I took a 3 minute recovery/stretch break after miles 3 and 4. The mile repeats looked like this: